Fitness Corner with Dr. Andre Acebo
Chiropractor and Strength Coach
PRSC Fitness Director
Maximize your gym time!
Summer is fast approaching! How do you manage your club experience to really achieve your fitness goals? Start with the big picture...we have only so much time in the day for work, family, learning something new, and improving our health and fitness.
Figure out your "why". Why should you consistently spend your time, money, and hard effort, both in the gym and the kitchen, trying to get fit? Training (painfully, in a good way) and healthy eating take discipline, sacrifice, and consistency over a lifetime! So you better have a STRONG WHY!
I like to think of my "why" in a visible way. My "vision" includes how I look and feel, and what I'm able to do with my stronger, leaner, fitter self. Helping others is a big part of why I do what I do. It’s our instinct to want to look good, but try and go beyond that when setting your goals. Do you want to be stronger, faster, leaner or more flexible, have less joint pain? Are there sports you want to play, or do you care for your parents, or want to be a good example for your kids?
These are important things to think about because they will direct your exercise and food choices. Having a vision of what you want to achieve and a specific plan to get there are fundamental to your fitness journey. Sadly, I regularly talk to club members who don't have these two things worked out. While occasionally showing up and aimlessly exercising may be better than sitting on the couch watching TV, it’s certainly not maximizing your gym efforts. At the very least, do some exercise or vigorous physical activity on a daily basis. If that's your starting point; so be it. But the nature of exercise or more specifically "training" is to be progressive. So, start where you can, but always move forward.
Regarding any specific plan. Our trainers and I are here to help you get started and/or to guide you. If you’re new to the club, take advantage of our complimentary "Introduction to Training” sessions. All members can call or text me anytime for a free fitness assessment. This includes strength, endurance, posture, and body fat testing. We can also show you alternative ways of working out, taking advantage of the outdoor, less crowded training areas.
To your health and fitness,
Dr. Andre Acebo D.C
Fitness Director PRSC
USA Weightlifting - Senior Coach
NASM - Corrective Exercise Specialist
CrossFit - Level 1 Trainer
email@example.com or (805) 712-7769
Father’s Day Personal Training Special!
15% off any personal training package with Nick Reyes
- Small group or Personal-
Offer expires June 18, 2017
Email NReyes@caclubs.com if you have any questions
Monday - Wednesday
7:30 a.m. - 11:00 a.m. Summer League*
Monday - Thursday
4:00 p.m. - 6:30 p.m. NCA practice*
Monday - Friday
10:30 a.m. - 11:30 a.m. AquaFit
Tuesdays & Thursdays
6:00 p.m. - 7:00 p.m. AquaFit
Monday - Sunday
12:00 p.m. - 5:00 p.m. Lifeguard on Duty
Fridays 12:00 p.m. - Sunday 8:00 p.m.
2 lane lines moved for larger open swim area
Upcoming Club Events
Saturday, July 1st
11:00 a.m. - 3:00 p.m.
Fourth of July weekend Family Fun Day!
Food, Fun, and Games!
Watermelon eating contest!
$5 Hamburger and Hotdog Specials
Happy hour pricing on alcohol!
Kids Night Out
Summer Kick Off
5:30 to 8:00
Bring the kids by the club for a fun evening of outdoor and indoor games, food, crafts and a movie.
Sign up in Kids’ Club, at the front desk, or email firstname.lastname@example.org
$18 one child
$30 two children
$40 three children
$48 four children
$23 one child
$35 two children
$45 three children
$53 four children
Make sure you RSVP at the front desk or by email by Wednesday closing so we can schedule employees appropriately.
Late sign ups (Thursday or Friday) will be charged an additional $10. Late reservations can be made depending on availability.
Congratulations to the Paso Robles Sports Club Central Coast Women's Tennis League Teams!
Karyn Blaney, Sara Dobroth, Rose Galsim.
PRSC took 1st place 3 out of 5 divisions Kristen Murray, Mariano Parris, Rose Galsim, Kathy Thomas
Natasha Guffey, Gina Taylor, Kirsten Lane, Cate Lundberg, Kristin Murray
Make The Most of “Percentage Tennis”As the summer rolls in and we get more opportunities to play tournaments, in leagues or even just our weekly matches against friends, I thought it might be a good time to revisit how to win matches, not just achieve better strokes. If your goal in tennis is like most players' – giving yourself a good chance to win the match you're in - then you need to realize that playing percentage tennis is a must.
What is percentage tennis? In the simplest of explanations it's hitting the ball in a manner that gives you the best advantage to do as well as you can with what you're capable of with all of your shots. Percentage tennis is: making fewer errors than your opponent by being smarter and not letting your emotions create wrong stroke patterns; trying to hit shots that you don't own and are risky; going for a winner when it's not warranted; and letting the pressure of the match dictate your normally sound reasoning.
Some basic ideas to adhere to are:
• Hit your shots with good clearance over the net, 3 to 5 feet normally, just like Rafael Nadal. If it's good for him, it's probably good for us. Good lift over the net normally begets good depth, which pins your opponent to the backcourt and doesn't allow them as great an opportunity to hit a tough angle back for you to cover.
• Keep most of your ground strokes going cross-court. The net is lower in the middle and you have more footage to hit into in that direction.
• When you get a short ball, typically hit the approach shot straight ahead of where you are. This will cut down your opponent's passing shot opportunity – minimizing their cross court winners.
• Once you get to the net, unless it’s a “gimme” winning opportunity, hit your first volley in a manner that sets up the potential second return in your favor to put away – all first volleys shouldn’t necessarily be winners.
• Hit your first serve about 3/4 pace, getting a high percentage of them in to your opponent's weaker side or a body shot right at them. It just doesn't make any sense to go for the ace with a low percentage of shots landing in and have to depend on your weaker second serve where your opponent gains a large advantage mentally and with their return possibilities.
• When you're in trouble during a point, don't go for a winner. Shoot up a lob and get yourself in position to get back in the point. Hitting winners from bad locations on the court may be hugely satisfying, but they're far and few between.
• Protect your weaknesses. If your backhand is your weaker shot, move your starting position – perhaps 3-5 feet past the baseline hash mark to your backhand side – to hit as many forehands as possible. (And vice versa to protect your forehand)
• Don't try to hit shots you don't really own.
• In doubles, the goal is when you're at the net hit "short to short" and when you're back at the baseline "deep to deep." Don't let your opponents lob over your head easily. When in doubt hit the ball down the middle between your opponents. Do that most of the time no matter what. Don't be afraid to cut easy shots off when you're at the net, good poaching increases your winning percentage in a big way.
• Be patient. Wait and work on opportunities to win points. Most rallies last only a few shots, so be consistent and keep moving to the correct position based on the shot you just returned.
• If a hard ball is hit to you it's not the time to try and change the direction back. Hit your return in the same direction it came from, much easier game to play.
• Stay with a winning strategy. Don't be a bonehead and start fooling around with your game when you're winning. It may come back to bite you in the butt.
The game of tennis is like a game of chess or checkers, and the smarter you are with the moves (shots) you make, the better your chances to win. In tennis think PERCENTAGES. It'll pay off most of the time.
See Ya’ on the Courts, Gary
Do you know our Tennis Pro, Amy Barber??Here are some opportunities to meet her!
Mondays A-/B+ 8a-9:30a*
Fridays A/A1 (4.5/4.0) 8a-930a*
Private/Semi-private lessons available
Contact Amy at ABarber@caclubs.com or 805-440-9959 to reserve a space in her clinics or to book a lesson
*Space limited, reservations required